Newbie Runners Guide to Get on the Road

By Natalie Gingerich

Prevention

Motivation Tip

Stop Watching the Clock It's more efficient (and fun) to track miles instead of minutes. But a treadmill isn't the only way to know your distance. Here are more tips to lose those stubborn last 10 pounds.

DRIVE Use your car's odometer to map out a loop. Note landmarks along the way so you'll know how far you've gone when you're running.

FIND A TRACK Many towns have a ?-mile track at a high school or community center. Four laps equal a mile.

SURF FIRST Plot your course on a Web site like walkjogrun.net or try preloaded routes (complete with tips on traffic and hills).

10 Fast Fixes for Every Excuse

My Knees Hurt

FIX #1 Shorten your stride No matter how cushiony the heel of your shoe is, your body isn't designed to land on it when running, experts say. Shorter strides help you land on the middle of your foot, activating your body's natural shock absorbers.

FIX #3 Check your shoe size "Your feet increase as much as a size to a size and a half when you run," says coach Hal Higdon. "Especially for new runners, fluids can pool in your extremities, making them swell."

Within 2 Miles

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Within 2 Miles

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